05 21 18

P

A. BS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%

 

OTM [9]:

B1. 4-8 Strict CTBPU

B2. 2xDB/KB Front Rack Reverse lunge (in place; step back, then forward)

B3. 0:35-0:45 forearm plank

 

C. 3RFT [12]:

15 Goblet Squats (70/53)

12 GHDSU or V-ups

Run 300m

 

D*. 3×7 Glute Ham Raises

 

F

A. same

 

B1. 3-6 Strict Chinups

B2. same

B3. same

 

C. 3RFT:

15 Air Squats

0:30 Hollow Hold

Row 350m